March 31, 2018

Weekly Warm-Up: 10 min. AMRAP   

A. “Firestarter”

Teams of 3: Split reps however you like

For time:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans (135/95)

50 GHD's

50 Squat Cleans (135/95)

75 Burpees over Bar

100 Calorie Row

C. Mobility 5-10 minutes

Wherever you need i...

March 30, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Scorpions x 10

             *Burgener Snatch Warm-up

A. Snatch Pulls

5x3

85% effort

B. “Up and Over”

3 Rounds:

5 Burpee Pull-ups

10 Power Snatc...

March 29, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *10 Hip Swings each way

            *Quad Pulls

           

A. Back Squat

5x3

Build to a  90% effort for 3 reps

B. P...

March 28, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *3 Stretches from the Front Rack MobilityWOD Poster
            *Build up Cleans to a moderate weight for part A- brace at the top for 30 seconds...

March 27, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Calf Stretch

             *Pec Stretch

  

A. Bench Press

Build to a heavy 3-rep

B. “Tidal Wave”

10-9-8-7-6-5-4-3-2-1:

Bench Press (115/80#...

March 25, 2018

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*200m row/200m run

*10 OHS w/PVC

*10 kb swings

*10 good mornings

*10 Samson lunges

*10 huggers/skiers

A1. 18.5 Warm-ups

3 movements: DO THEM!

A2. 3 Rounds

5 light thrusters

5 strict or negative pull-ups

B. WORKOUT 18.5

Complete...

March 24, 2018

Weekly Warm-Up: 10 min. AMRAP   

A. “Dreamwork”

Teams of 3

AMRAP 20:00

12 Calorie Row

9 Power Snatches (75/55)

6 Toes-to-Bar

*One athlete working at a time

*Complete a full round, then switch

C. Mobility 5-10 minutes

Review your favorite exercises we have done recently

March 23, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Huggers/Skiers

             *5- Way shoulder

A.

Strict Press 3x3

Push Press 3x3

Push Jerk 3x3

B. “Open Ended”

AMRAP 12:00

40 Air Squats

20 Shutt...

March 22, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *10 Light Overhead Squats

            *Burgener Snatch Warm-up

           

A1. Power Snatch

8min. EMOM

3 position Power...

March 21, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *3 Stretches from the Front Rack MobilityWOD Poster

           

A1. Power Cleans
3x3 to a 3RM

A2. Front Squat

3x3 to a 3RM

B.3 Rounds:

21 Calorie Ro...

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